"Just Enough Light"

Headlights allow us to drive in the fog, but they provide just enough light to proceed slowly ahead with the setting on "low beam."  When we try to look too far beyond the light all we see is fog and the unknown, so we stay within the low light provided. Because the future is in the fog we are protected from seeing beyond the present moment.  This encourages us to live in the now moment, taking one step at a time toward our destiny, and trusting that the light provided will be just enough to guide our steps.  

Who provides the light to lead us along life's path?  Who influences which path we choose? For me, the Holy Spirit functions like headlights in the fog.  David explained it best in Psalm 27, "The Lord is my light and my salvation; whom shall I fear? The Lord is the strength of my life.; of whom shall I be afraid?"  Hopefully, we are connected (yoked) to the Spirit of God so that we will be guided step by step to achieve our positive life purposes.  We all want to make wise decisions about how to spend each moment of time that we are given, but we're not meant to do this alone.  God wants to take us by the right hand and lead us on His chosen path for us.  David went on to say in Psalm 73, "Nevertheless, I am continually with Thee; Thou hast holden me by my right hand.  Thou shalt guide me with Thy counsel, and afterward receive me to glory." 

This week in the low light of "Half Moon Pose" or Ardha Chandrasana Variation, allow God's Holy Spirit to guide you moment by moment as you experience just enough light to enjoy this hip and side body opening position.  Be thankful that you can do what you can do, and don't force the pose.  This posture is safe for prenatal students!

• Physically---After prayer and several rounds of the "Cat and Cow Flow" (Chakravakasana as described in the December 20, 2010 blog) to warm and massage the spinal discs alternately in extension and flexion, the axial and lateral extension may be safely added in this week's "Half Moon Pose" or Ardha Chandrasana Variation.  Begin by inhaling both arms out and up into an "Upward Salute" while drawing the pelvic floor and abdominal muscles up and back toward the spine (called bandhas) for support.  Then slowly exhale while extending the spine and leaning to the left as the left hand is released to the floor in line with the left knee and directly under the left shoulder, fingers spread wide and pointing away from the left knee.  During the next slow and deep inhalation, sweep the right arm out to extend it directly above the left hand and shoulder as the gaze rolls up toward the right hand (hastagrai drishti). At the top of the inhalation and extension engage the "locks" or bandhas and then lift the right leg straight out to the right side, extending and stretching through an active right foot with toes spread wide.  Remain in this "Half Moon Pose Variation" for 3-5 slow and rhythmic breaths before exhaling the right leg and hand gently back to the floor.  After 2-3 repetitions of the "Cat and Cow" stretches, inhale up onto the knees and exhale the right hand to the floor in line with the right knee and practice this "Half Moon Pose Variation" with the left leg and arm lifted and fully extended.  Always rest in "Corpse Pose" for a minimum of five minutes at the end of every practice.
• Mentally---Pay attention to each segment of the breath as it leads you step by step to enter into and out of this week's "Half Moon Pose Variation." Notice the peaceful presence of God's Spirit guiding your movement and your breath.
• Spiritually---Practice remaining in the pose in each now moment with just enough light to keep the body and the breath focused and aware of God's presence.  Try not to fall into the trap of looking beyond to the next step or transition or what you'll do after your practice.  Become comfortable with the future remaining in the fog as you trust God to be your present guide and companion.

In the words of Jesus, "I am the light of the world; he that followeh me shall not walk in darkness, but shall have the light of life."       (John 8:12, KJV) 

"The Dark Side"

Everyone has a dark side. We all struggle with a sinful human nature that often gives in to depression or depravity.   To deny this "dark side" actually gives it more power.  In order to acknowledge the evil influence, some of my friends have jokingly given their alter ego a name when it emerges after too much alcohol .  Even the apostle Paul complained about doing what he knew was not good when he said,  "For the good that I would, I do not; but the evil which I would not, that I do."  (Romans 7:19, KJV)  He went on to say, "But I see another law in my members, warring against the law of my mind, and bringing me into captivity to the law of sin which is in my members."  And so we continually struggle with our sinful nature, even when we want to do good.  

Since we cannot solve this dilemma on our own as long as we have a physical body, God gave us the solution through His Son, Jesus Christ.  "For what the law could not do, in that it was weak through the flesh, God sending His own Son in the likeness of sinful flesh, and for sin, condemned sin in the flesh: that the righteousnes of the law might be fulfilled in us, who walk not after the flesh, but after the Spirit."  (Romans 8:3-4, KJV)  Translation: we must become more spiritually minded and seek less satisfaction in the flesh. 

A crescent moon also has a dark side.  Although we don't see it without a telescope, we know that it's there.  This week while practicing a variation of the yoga posture called "Crescent Moon Pose" or Anjaneyasana, try to focus less on the physical aspects of the position and more on the connection with your Creator.  

• Physically---After prayer and several rounds of saluting your Savior, "The Son of God," remain in "Downward-Facing Dog" for five deep and smooth victorious ujjayi breaths to focus on the source of each breath.  To move into "Crescent Moon Pose" Variation or Anjaneyasana, after a deep inhalation draw up the pelvic floor and abdominal muscles, (called the bandhas) look forward and lunge the right foot up to land just inside the right hand. Then slowly float the left knee to the floor duration the long and thorough exhalation. Inhale both hands up onto the right knee and gently press it forward over the toes during an exhalation.  Take 3-5 slow and deep breaths to allow the muscles along the top of the left thigh to relax before bending the left knee and reaching around with the left hand to grasp the left ankle.  OR if a canvas belt or strap is available, wrap it around the arch of the left foot to gently draw the foot forward toward the hips.  Remain in this gently stretch until the quadriceps begin to expand and soften---5-6 deep ujjayi breaths.  For a deeper stretch, inhale the right arm up and over the head to help hold the strap, or reach toward the left foot.  Feel the chest expanding with each deep breath as the tail bone presses down and forward in this backward bending posture.
• After 5-6 smooth ujjayi breaths, slowly release the left foot back to the floor duration and exhalation, and drop back into "Child's Pose" or Balasana for 3-5 relaxed and grateful breaths before switching to lunge the left foot forward.  After completing both sides rest in "Corpse Pose" (Savasana) for at least five minutes of relaxation and restoration.
• Mentally---Once established comfortably in the "Crescent Moon Pose Variation" focus attention on the slow and smooth rhythm of each breath and remember the source of each breath is from a loving Creator.
• Spiritually---In order to shift attention from the physical to the spiritual, feel the Presence of God' forgiveness in each breath.  Look up to acknowledge the source of light and deliverance that is worthy of your worship and service.

"O wretched man that I am! Who shall deliver me from the body of this death?  I thank God through Jesus Christ our Lord, So then with the mind I myself serve the law of God, but with the flesh the law of sin."         (Romans 7:24-25, KJV)

"Preparation to Vote and Other Duties"

Yes, voting is both a privilege and a duty that requires preparation.  This civic duty involves more than registering in advance and then showing up at the polling place, or pre-registering to vote by mail.  Ideally, democracy requires that the people are free to make their voice heard by making informed choices on a private ballot.  An informed choice requires advance time and effort---called preparation---to research the differences among all of the possible candidates, as well as the issues involved in the approval of initiatives, amendments, and measures for approval.   This means reading about and listening to each candidate speak, as well as gathering all information available on initiatives, amendments and measures before voting!  With the technology and media options available today, this research is much easier than it used to be prior to internet access.  Therefore, we of the twenty-first century have no excuse not to prepare to make informed choices on election day!

Ideally, the physical body also requires preparation to go into each day.  A daily morning yoga practice helps to physically prepare the body by establishing a regular rhythm of conscious breathing and slow, breath-synchronized movements to warm the muscles and joints.  Mentally, the mind needs this daily discipline to become less scattered, more sharpened and focused on whatever the chosen object of attention happens to be.  For a Christian this would be the ever-present Holy Spirit within.  Meanwhile the spirit becomes more aware of this connection as it yokes to the living Presence of God.  A disciplined, daily connection builds a strong relationship with your Creator that will carry you through the roughest days of illness or loss.  Simply ask for the help, believing, and it is there.  As I endured days 3 and 4 of my third cycle of aggressive chemotherapy, I called upon the Lord for this help and He was there for me, lifting me when I physically and literally couldn't lift myself.   Try this preparation for yourself each morning, remembering these Scriptural Promises:

• "But my God shall supply all your need according to His riches in glory by Christ Jesus."   (Philippians 4:19, KJV)
• "And behold, I am with thee, and will keep thee in all places whither thou goest...."    (Genesis 28: 15a, KJV)
• For I am persuaded, that neither death, nor life, nor angels, nor principalities, nor powers, nor things present, nor things to come Nor height, nor depth, nor any other creature, shall be able to separate from the love of God, which is in Christ Jesus, our Lord."     (Romans 8: 38-39, KJV)

"Feeling Complete"

Many people feel incomplete if they don't have a partner by their side.  This message is propagated by one of my least favorite lines of all times in the movie Jerry Macquire when the actress Renee Zellweger gazed into Tom Cruise's eyes and whispered, "You complete me."  I believe that it's emotionally unhealthy to need another person in order to feel complete.  However, we were created with a spiritual void that only God's Holy Spirit can fill. That may be one reason that people try to fill their longings with food, possessions, drugs, alcohol or even social events.  We all work toward creating a feeling of fulfillment, lacking nothing, and sometimes it's difficult to wait patiently for that satisfaction to arrive. Part of the answer is to accept that we are complete just as we are and stop looking at all the wrong role models.  Look to a relationship with the living God to bring that satisfying feeling of completion as you rest in His peaceful presence.

It's a huge challenge to find peace if you're not physically ready to complete last week's variation of "Horse Pose" or Vatayana, which was incomplete for two reasons.  First, to limit the length of the blog to one 81/2" X 11" printed sheet only the bottom half of the pose was targeted, and secondly, the pose itself is quite difficult, especially when the top half of the body is added because the core is now fully engaged and extended to maintain an upright torso.  A word of caution to all students:  forcing any version of "Horse Pose" could result in hip or knee injury.

• Physically---In order to be physically ready for the full or complete "Horse Pose" or Vatayana, the torso must be upright with the bended knee of one leg resting lightly next to the heel of the opposite foot, and without the support of the hands.  The safest way to practice this pose is by sitting on the edge of a chair so that the knee can be gradually lowered toward the floor or an ottoman while the weight of the upper body is supported by the chair itself. Once the left hip has externally rotated (away from center) to the maximum position without pain, and the torso is extended up through the crown of the head, inhale to slowly sweep the arms out to the sides and then up in and "Upward Salute".  During the long and slow exhalation lift the pelvic floor and abdominal muscles (the mula and uddiyana bandhas) while crossing the left arm under the right and entwining the upper arms at the wrists with palms facing one another, as in the arm position used in "Eagle Pose" or Garudasana (described in the February 23rd and April 4, 2009 blogs).  The further the elbows lift upward the greater the stretch in the rhomboid muscles between the shoulder blades.  Remain in this position for 3-5 smooth, deep and rhythmic breaths before switching to the opposite side with the right flexed foot place on the left thigh.  On this side the right arm crosses under the left before entwining in the "Eagle Pose" arm position.  After 3-5 breaths in your best version of the complete "Horse Pose", release the arms and sit on the floor with extended legs in "Staff Pose" or Dandasana (described in the June 22, 2009 blog) before lowering onto the back in "Corpse Pose" to rest and restore for at least five minutes.
• Mentally---Due to the difficulty of this full position, absolute singular attention and focus on the knee and hip joint involved is essential to prevent injury.  Breathe slowly and consciously taking time to relax the muscles of the affected leg at the end of each exhalation.
• Spiritually---Practice patience in any version of this challenging position because it will serve to increase circulation unilaterally (one side at a time) in the hip and knee joint, and will release stiffness in the sacroiliac region.  Be satisfied and practice feeling complete where you're at in this difficult posture.  Find your sense of completeness in patient stillness as you breathe rhythmically in your best version of "Horse Pose."

"My brethren, count it all joy when you fall into divers temptations; Knowing this, that the trying of your faith worketh patience, But let patience have her perfect work that ye may be perfect and entire, wanting nothing."                 (James 1:2-4, KJV)

"Force is Not an Option"

There's an old saying, "You can lead a horse to water, but you can't make him drink."  Anyone who owns horses---and we do---will verify that they can be very stubborn creatures, but they have nothing on a man!  For example, our young black gelding, appropriately named "Storm," will not walk up a short four-foot ramp to the upper corral where his feed awaits, and has even been know to wait stubbornly for four days without eating until someone finally takes him out of the lower barn area to walk him up and around to his flake of hay.  

Similarly, my husband learned of the miraculous healing power of Resveratrol ten full days before he actually was willing to try it!  (Please read last week's blog entitled, "Miraculous Fruit of the Earth.")  It took an act of God---a fly or bee buzzing near his right ear---to break the stubborn refusal to "drink."  As this man that I dearly love brushed whatever was buzzing near his ear (Who knows?  We could have been near a vortex!) his hand bumped the cancer-damaged cartilage of that ear and he bent over in pain for several minutes.  When the time was just right, I asked calmly, "Now are you ready to try the Resveratrol treatment?"  By then, my wise husband finally saw the reason in trying this.  Within two days of making a paste made with the contents of one Reseveratrol capsule dissolved in a drop or two of red wine and then applied to the cartilage of his right ear, even he had to admit that the healing had begun.  And yet, this stubborn man was not to be embarrassed, cajoled and certainly not forced into "drinking the water" until he was ready.

Trying new poses can be similar to "drinking the water" for anyone who is unwilling to attempt something new and even slightly uncomfortable.   Of course, it is never advisable to move into a physical position that involves a muscle or joint with previous injury.  Also, we must never force our body into a pose by moving beyond the "edge" of discomfort into pain.  This week's "Horse Pose " or Vatayana Variation is best practiced with an open mind, heart and ultimately hips, and is beneficial for prenatal students hoping to experience a natural childbirth. 

• Physically---As with most challenging positions, it's best to prepare for this intense, external hip and knee rotation by warming the muscles and joints with several (3-5) rounds of "Salutations to the Son" and perhaps seated hip-openers such as "Head-to-Knee Pose" (Janu Sirsasana described in the June 29, 2009 blog).  
• Begin the  "Horse Pose " or Vatayana Variation by sitting very tall and erect on the edge of a sturdy chair.  Inhale and draw the pelvic floor and abdominal muscles upward and back toward the spine as you reach for the shin of the right leg.  Holding the flexed right foot with the left hand gradually release that foot high onto the right thigh as close to the right hip as possible without experiencing pain or extreme discomfort.  Remain here for 3-5 long, deep and smooth victorious (ujjayi) breaths, extending up through the crown of the head on the inhalations and relaxing the right hip joint at the end of each exhalation.  With both hands now on the chair beside each hip for support and the left thigh remaining parallel to the floor, on a long and slow exhalation gently lower the right bended knee  (with a flexed foot to protect the knee) toward the inside of the left foot.  Keep the back erect with a slight forward tilt of the pelvic basin, but avoid bending forward as you gradually release the tension in the right hip flexors externally rotating the right knee down  the left and toward the left foot.  Only go as deep into this modification of "Horse Pose" as your body will allow without moving into pain.  After 5-10 rhythmic breaths in in this pose carefully lift the right knee and exhale the right foot onto the floor, now keeping the right thigh parallel to the floor as the left flexed foot is placed high on the right thigh to reverse the position and open the left hip.  After relaxing in your best version of this challenging hip opener for 5-10 smooth breaths, be sure to rest on your back in "Corpse Pose" (Savanasana) for at least five minutes.
• Mentally---Pay very close attention to the sensation in the hip and knee of the leg that is released toward the floor and do not push beyond your personal "edge" into pain.  Use the slow and deep rhythm of each breath to keep your mind fully present in your body.
• Spiritually---As the physical resistance of the body is released in the hips and knees, allow any spiritual resistance to faith and trust to be subdued and to melt into the earth with each exhalation.  Trust and willingly "drink the water."

"For our conversation is in heaven; from whence also we look for the Saviour, the Lord Jesus Christ.  Who shall change our vile body, that it may be fashioned like unto His glorious body, according to the working whereby He is able even to subdue all things unto Himself."

(Philippians 3: 20-21, KJV)

  

"Miraculous Fruit of the Earth"

Lemons and grapes have always been among two of my favorite fruits.  Recently, in my battle with cancer they've become even more significant in my life, and hopefully will become so in the lives of everyone who reads this blog.  In other words, print this out and pass it along to family and friends because they too can reap the benefits of my personal experience and research. 
Over a month ago a well-meaning friend sent me an email on the health benefits of drinking lemon-water to kill cancer cells.  Although the email was a complete hyperbole, extolling that lemon-water was 10,000 times more effective at killing cancer cells than a common chemotherapy drug such as Adriamyacin (which happens to be one of the three drugs being using to combat my fast-growing sarcoma cells), what did I have to lose? So I walked into the kitchen, squeezed and zested a half lemon into a 16-ounce glass water bottle and began what is now my daily drink routine.  After all, what harm could come of drinking a very old, tried-and-true remedy for constipation?   
Later, in a Snopes check, I learned that the limonene and pectin found in the pulp and outer skin (zest) of both lemons and limes did, in fact, kill cancer cells when tested in rats, according to several scientific studies, and without the negative side effects of hair loss, liver, kidney and bladder damage.   Two other natural substances that have been and are being tested by medical communities to fight cancer are asparagus and Resveratrol, which is made up of the healthful components found in red wine, minus the alcohol, of course,---the skins, seeds and stems of red grapes.  My oncologist commented that we'd have to drink about 40 bottles of red wine daily to absorb the benefits of taking 2 grams of Resveratrol capsules.  Clearly, this is impossible without serious damage to the liver, kidneys and bladder! 
The more information gathered on this amazing and "miraculous fruit of the earth" the more impressed I was with God's natural, unprocessed creations.  In an appointment with my UCI oncologist, I also learned that he not only takes 2 grams of  micronized (for better absorption) "Pure and Healthy" brand Resveratrol himself each day as a preventative for cancer, but also has used it externally on the cartilage of his ear to heal skin cancer.  If this product is safe and effective enough for a highly educated, teaching medical oncologist, I figured it just might help my fair-skinned husband, who has extensive sun damage on the cartilage of his right ear from golfing under the intense southern California sun.  
While awaiting my own chemotherapy treatments to begin I was also experiencing some stinging sensations (typical description of the nerve sensations when cancer cells are reaching out for a source of nutrition) on my bladder where a tumor had previously been excised, so I immediately sought out a bottle of Resveratrol the very next day.  Since I had had great difficulty falling asleep the previous night due to the stinging, I decided that I didn't have time to order the micronized Resveratrol online with Amazon.com, so I found a brand of organic French capsules called Resveratage at about $80 for sixty 500mg capsules, found in several health food stores.  I took three capsules throughout the day, and the stinging in my lower abdomen not only stopped, but I was able to get a good night of sleep without the distraction of pain.  I'm sold on Resveratrol, both as part of a natural cancer regimen and a preventative for future battles.
And wait until you read the story of my husband's miracle with Resveratrol in next week's blog!

"My fruit is better than gold, yea, than fine gold; and my revenue than choice silver."  
(The Book of Proverbs 8:19, KJV)  

"Work or Play?"

In honor of our nation's celebration of Labor Day, today's blog will discuss the subject of work or labor.  This American holiday actually began with a Central Labor Union Parade in New York City on Tuesday, September 5, 1882 to honor "the strength and spirit of trade in labor organizations," and the parade was repeated again on September 5th of the following year.  The idea of celebrating the contribution of industrial workers then gained more emphasis through municipal ordinances passed during 1885 and 1886, but didn't become a law in most states until Oregon in 1887, with 23 states following suit through 1894.  Finally, on June 28, 1894 Congress passed an act making the first Monday in the month of September a United States Federal holiday to pay tribute to the American worker.  The vacation day for workers evolved into a day of play marking the end of summer activities---family picnics in the park, tennis and golf tournaments, etc. because, as the old adage goes, "All work and no play makes Jack a dull boy."  Or as the French author, Voltaire, said in Candide, "Work keeps at bay three great evils:  boredom, vice and need."

The law of physics defines "work" as the movement of anything from one place to another, so any movement of our physical body can technically be defined as work, as in, "Work that body!"  When we become lazy or unwilling to work for what we desire, we realize that wishing does not make it happen.  For example, if you're an avid golfer who had to take several months off from playing to recover from a serious surgery, and when you get back on the links you suddenly notice that you're not able to hit the drives off the tee as far as you had prior to surgery,  what do you do about this new development?  Clearly the torso and arm muscles have atrophied, so you must decide if you're committed enough to the game to "workout" at the gym or in a vigorous yoga practice to regain the lost strength.  Otherwise, be satisfied with your handicap going up and up.
This same work principle is true of a balanced yoga practice that incorporates three segments called "mountains" into the mix: breath control and spiritual focus during warm up postures, physical  movement or work to build body heat lead by the regular rhythm of the breath, and finally, cool down stretches to relax the muscles and release any accumulated tension.  This week's "Spinal Balance to Dog Lift" can be added as a physical transition from "Mountain I " warm up to the "Mountain II" work portion of a well-balanced yoga practice.  This breath-synchronized movement---therefore, "work" by definition---is safe for prenatal students.

• Physically---After prayer and a few slow breath-synchronized spinal warm ups called "Cat and Cow" or Chakravakasana, (described in the December 20, 2010 blog), take a slow and deep inhalation through the nose only while extending the right arm and left leg straight out in opposite directions with the gaze following the right thumb (called angusta ma dyai drishti).  Remain grounded on the left hand and right knee with the hips level or squared to the ground, and the fingers and toes spread wide as you notice the flow of energy or prana flowout through the tips of the fingers of the right hand and down to the toes of the left foot.  
• The  "Spinal Balance to Dog Lift" continues as the right hand returns to the floor and the left knee bends and circles out to the left, around doggy-style as high as is comfortable, in the "Dog Lift," and then squeeze the knee in toward the left elbow before returning to the floor.  Be sure to make this movement long and slow during the entire exhalation as the pelvic floor and abdominal muscles (called the mula bandha and the uddiyana bandhas) are drawn up and in toward the spine in order to support the torso and develop a strong core. 
• To switch sides on the next inhalation extend the left arm and right leg straight out in a "Spinal Balance" and then exhale the right bended knee out and around to the right (doggy-style) in the "Dog Lift"  before squeezing it toward the right elbow in the heat-building "Kriya Crunch," as described in last week's blog. This week's  "Spinal Balance to Dog Lift" may be repeated 3-5 times on one side before switching, OR it may be alternated, one side at a time.  
• Mentally---Set your intention before transitioning to the work portion ("Mountain II") of your practice.  Keep in mind that repeating the work on one side at a time tends to work the muscles harder on that side by burning fat and developing endurance  on that side  before switching sides.
• Spiritually---Experience the great satisfaction and joy found in movement, otherwise known as "work."  As tennis enthusiast, Andrew S. Rooney said in the 1987 San Francisco Sunday Examiner & Chronicle, "Working is so satisfying that if we didn't have to work to eat, we'd have to invent some other reason for doing it."  In the words of John Clarke, "Sweet is the fruit of labor."  (1596-1658)

Or as The Book of Proverbs advises, "Commit thy works unto the Lord, and thy thoughts shall be established."   (Proverbs 16:3, KJV)   

"Inner Strength"

Strength is an admirable quality.  We applaud not only physical strength, but we especially value the type of inner strength that enables us to leap the highest hurdles that life tosses our way, undeterred by any barrier.  This inner strength just may result from someone else who consistently prayed for us, and that's why I miss my recently deceased mother's prayers.  It's also the reason that I pray daily for my own children, as well as friends who need strength to face surgeries, incurable diseases, injuries, emotional upheavals, etc. I also request prayers  for myself when I feel weak---like now.  I believe definitively in the power of intercessory prayer! 

A second opinion pathology report determined that my recently removed tumor and surrounding tissue "favors leiomyosarcoma."  Therefore, I'll begin my chemotherapy treatments next week after Labor Day and may be too nauseated to return to this blog for a few weeks.  As readers or "followers," I'm suggesting that you develop your own physical core strength with this week's "Spinal Balance to Kriya Crunch", but I'm also requesting that you develop your inner core spiritual muscles by sending up prayers that I am able to remember the encouraging words in the Book of Joshua from The New Testament, "Have I not commanded thee?  Be strong and of a good courage; be not afraid, neither be dismayed; for the Lord Thy God is with thee whithersoever thou goest."  (Joshua 1:9, KJV)  Give prayer a chance in your personal life too, and don't quit asking, seeking and knocking until the prayer is answered!

• Physically---After prayer, warm the spinal muscles with several rounds of the "Cat and Cow Flow" (Chakravakasana, as described in the December 20, 2010 blog) with the hands aligned directly under the shoulders, knees under hips, and toes under heels. Breathe slowly enough to take time to develop the inner core muscles by engaging the locks or bandhas with each breath.( Read the May 11, 2010 blog called "Timing is Everything.")  
• Then add the strengthening and stretching flow of "Spinal Balance"  by inhaling the right arm and left leg straight out in opposite directions and parallel to the floor.  At the top of each inhalation spread the fingers and toes while lifting and engaging the pelvic floor and abdominal muscles (called the mula bandha and uddiyana bandha).  Maintain the root locks (bandhas) during each exhalation as the left hand and right knee return to the floor.    Then alternate by extending the right arm and left leg straight out with fingers and toes spread wide. 
• Add the "Kriya Crunch" first on the right side as the right knee bends, instead of releasing it to the floor, draw the knee in toward the right elbow and squeeze the bandhas in a cat-like, rounded spinal flexion with the navel lifting up toward the spine.  Then inhale back into spinal extension in the "Spinal Balance." This may be repeated 3-5 times OR alternate to switch sides by releasing the right knee from the elbow and lowering it to the floor along with the left hand.  Inhale to a "Spinal  Balance" on the opposite side with the right arm and left leg extending in opposite directions, and repeat the bended knee toward the elbow in "Kriya Crunch" to strengthen the core.  Always make time to rest and restore the body in "Corpse Pose" (Savasana) before leaving the yoga mat.
• Mentally---At first, this breath-synchronized flow (vinyasa) will be more challenging until the movements become familiar.  Remain focused on the smooth and deep rhythm of each breath, using the nose only and engaging the chin/throat lock (jalandhara bandha) or glottis at the base of the throat like a valve to control the air flow.  During each exhalation listen as you become more aware of the slow sighing sound of the apana as it leaves the body along with negative thoughts like fear or worry.
• Spiritually---While reaching out in "Spinal Balance" stretch your faith muscles and let God know that you trust His great love, mercy and compassion to be with you wherever you go. During the "Kriya Crunch" squeeze out all doubt, fears and worries.  Repeat daily to let God know that you will continue to reach, ask, seek, and knock until He answers.  Don't quit!  Remember the words of Jesus Christ Himself as recorded by Matthew:

"Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you; for every one that asketh receiveth;and he that seeketh, findeth; and to him that knocketh it shall be opened."       (Matthew 7:7-8, KJV)  Also read verses 9-12.

         

"Summer Cool Down"

While I was hospitalized and recovering from my recent surgery, a registered nurse explained to me that our normal core body temperature can vary throughout the day.  Influential variables include the age of the person, the type of measuring device used and where it is placed on the body, time of day, geographical location, type of clothing worn, as well as recent foods ingested or physical activities like a hot bath or strenuous exercise.  Even strong emotions, such as anger, can cause variations in body temperatures within one to 1.5 degrees of normal. 
Physical and emotional heat can build over time and develop complications. We've all observed, or at least heard about the results of a heated discussion or tempers rising beyond control.  However, constant variations in body temperature greater than one degree should be considered as a sign of more serious conditions such as: infection, cancer, blood clots, rheumatoid arthritis, lupus, intestinal diseases like Crohn's or ulcerative colitis among others. 

If no serious problems are suspected, and you simply want to cool down---first physically and then emotionally---on those "dog days of summer," try relaxing in a cool spot with a specific type of yogic breath control (pranayama) called "Cooling Breath" or Sitali Pranayama.  This breathing technique may also be practiced after building internal heat to burn toxins in any rigorous breath-synchronized (vinyasa) flow of yoga postures.  All breath control comes with the warning that students with heart trouble or high blood pressure should not attempt these breathing techniques unless guided by an experienced pranayama yoga instructor.

• Physically---Traditionally, yogic breath control exercises (called pranayama) are practiced in a comfortable seated posture (asana) so that the mind and spirit will not be distracted by the body's physical discomfort. Therefore, begin this week's practice of  "Cooling Breath" or Sitali Pranayama seated erectly but comfortably on a chair OR on the floor in any of the following classic seated postures that are appropriate for meditation, checking to align the head balanced directly over the spine with the knees and hips flexed, and the weight of the torso sinking into the "sitting bones" at the base of the hips.  These yogic postures are as follows:  "Easy Pose" (also called Sukhasana) described in the May 4, 2011 blog, "Adept's Pose" (also called Siddhasana) explained in the October 26, 2009 blog, "Auspicious Pose" (Svastikasana) described in the May 2, 2011 blog, or the challenging "Lotus Pose" (Padmasana) described in the February 13, 2012 blog. 
• Once the comfortable seated position is established with the back of the wrists resting on the inner knees, begin to slow down the rate of breathing by lengthening the duration of each inhalation and exhalation through the nose only. Attempt to keep both segments of the breath as equal and rhythmic as possible.  To begin the cooling effects of Sitali Pranayama, open the mouth in a slight O-shape with the sides of the tongue curled up like a leaf and protruding slightly through the lips. On the next long and thorough inhalation draw the air (prana) over the curled tongue making a slight hissing sound as if drinking through a straw.  Then close the lips with a slight smile at the corners of the mouth, lower the chin toward the lifted chest and begin to exhale through the nose only with a long, sighing sound by engaging the chin/throat lock (jalandhara bandha), which is the glottis located in the back of the throat that we close off when gargling with mouthwash.  This completes one cycle of the "Cooling Breath".  Lift the head to begin the next cycle of Sitali Pranayama, drawing the air through the mouth and across the tongue for the cooling effect---assuming that the surrounding air temperature is not above 98.6 degrees Fahrenheit---and exhaling through the nose with the chin lowered. After regular practice, advanced students may add breath retention at the top of each inhalation (antara kumbhaka) while the chin is lowering toward the chest.  Repeat for 3-10 full cycles of  Sitali Pranayama, before changing positions, and then end your practice with a minimum of five minutes in the restorative "Corpse Pose" or Savasana as described in the January 24, 2009 blog. 
• Mentally---As with all breathing control exercises, this requires a great deal of singular focus and attention. Since breath is our connection to life and our source of energy provided by our Creator, IF the breathing rhythm becomes uncomfortable, choppy or irregular, return immediately to the normal pattern of breathing through both nostrils.
• Spiritually---A hot tongue or temper that needs to be cooled down has obvious spiritual implications involving the control of emotions such as rage or anger.  Take time to cool down and refresh in the peaceful presence of the One who loves you and wants a personal relationship with you by sitting down, in a cool or shady spot if possible, and just breathe the "Cooling Breath" of Sitali Pranayama.  Consider the wisdom of the apostle Paul in his letter to the church in Ephesus warning them not to allow anger to build overnight.  Yoke with your Creator and let Him manage your rage.

"Be ye angry and sin not.; let not the sun go down upon your wrath."   

(Ephsians 4:26, KJV)

"The Human Spirit"

The 2012 Summer Olympiad Games in London have left us all inspired and contemplating the amazing human spirit.  In addition to God-given talent, dedication and determination, most of the athletes that my eyes were drawn to watch possessed what the French refer to as "Je ne sais quoi."  This "I-don't-know-what" quality is an unteachable and indescribable joy!  A certain joie de vivre (French for joy of life) seemed to surge through the physical body of certain athletes and then bubbled naturally through their performance and expression into a wide, effervescent smile.  For example, the Jamaican sprinter and now, new world record holder, Usain Bolt, could not supress his joy.  Nor could American gymnast, Gabby Douglas, contain her joy. Her energetic, "flying-squirrel" spirit gave her incomparable leaps on the floor and extra height in her releases over the uneven parallel bars.   

A joyful human spirit performs like a magnet to draw attention and positive energy.  It enables super-human performance because of the Presence of the Lord within the human body.  We were able to observe this phenomenon in many of the Olympic athletes who dropped onto their knees, looked up and praised the Spirit of the Living God after their gold-medal-winning performance.  We can have a similar experience each day if we're able to awaken with delight and savor every blessing we've been given. This joyful attitude proclaims a childlike trust in the  ever-present Creator to provide all the energy and whatever we need to accomplish our goals.  We have a daily opportunity to demonstrate childlike faith to the world that the joy of the Lord is ever-present within us, providing for all of our needs.  I challenge all readers to practice the extraordinary power of the human spirit when it is yoked to the Creator of All as a spiritual element is added to your daily yoga practice of "Salutation to the Son" or Surya Namaskara A, ending in the traditional Backbending Surya Namaskar. 

• Physically---After quiet time immersed in the reading of God's Word in The Holy Bible,  begin to praise the God who is always present with you because of what Jesus Christ did on the cross of Calvary almost two thousand years ago.  Begin in the humble "Child's Pose" (Balasana)  and then inhale forward onto the hands and knees, exhaling into "Downward-Facing Dog." After 3-5 smooth and rhythmic breaths, inhale and lunge to the top of the mat, exhaling into a "Standing Forward Fold" and begin several rounds of the twelve-position, vinyasa flow sequence called  "Salutation to the Son" or Surya Namaskara A, as described in the three blogs beginning on April 27, 2009.   During these twelve breath-synchronized changes of postures, be sure to add a slight smile to the corners of the mouth as the tongue rests softly on the upper palate behind the teeth.  
• On the final long exhalation, lift the pelvic floor and abdominal muscles (called the mula and uddiyana bandhas) to support the spinal extension as the torso  extends into a deep backbend with the arms stretched straight alongside of the ears and the palms facing upward.  Press the tailbone down the back of the legs as the hips move slightly forward to counterbalance the backward lean of the Backbending Surya Namaskar.  Remain in this position of acknowledgement for 3-5 breaths before releasing onto the back in "Corpse Pose" to relax and restore the physical body.
• Mentally---Consciously lift  the gaze straight up above the head (urdhva drishti) toward the source of all energy and positive life force called prana.  Focus attention on bringing long and smooth, three-dimensional breaths into all four corners of the lungs as the positive energy flows upward through the body, pausing at the top of each breath to allow time for the body to absorb that energy. Pay careful attention to long and thorough exhalations of carbon dioxide (called apana) in order to release the stress of holding any negative energy in the body or mind.
• Spiritually---Yoke or unite the human spirit with the Holy Spirit of God during your yoga practice and watch joy fill your body, mind, heart and soul!  Experience the power of  an intimate, personal relationship with the Living God, who will anoint you with the "oil of joy."

"Thou hast loved righteousness, and hated iniquity; therefore God, even thy God, hath anointed thee with the oil of gladness above thy fellows."              (Hebrews 1:9, KJV)   

"Nevertheless"

In spite of one thing, another occurs.  Although there are times we'd like to turn off the alarm and sleep in, nevertheless, we rise and shine. Occasionally we're not in the mood to practice yoga or our musical instrument, or work in the garden, or drive on the freeway or cook dinner; nevertheless, we muster the energy and the will to accomplish these things.  If we choose not to do a thing, we must then face the consequences of not doing that thing.  

When our Lord was praying in the Garden of Gethsemane, He had the choice that would change all of our lives.  Both of Christ's disciples, Matthew and Mark, record that now-famous prayer to His Father (that is to Himself):  "Abba. Father, all things are possible unto Thee; take away this cup from me; nevertheless, not what I will, but what Thou wilt." (Mark 14:36, KJV) Christ had the power---after all, He was God in the flesh---to escape from the Roman authorities, but He chose to take our punishment for sin in order to save us and to open our path to eternity.   Jesus Christ altered the history of mankind by rewarding us with eternal life.

We have the power to alter our own personal history.  When we don't exercise our will to "do the right thing" in order to accomplish our goals, we change our destiny.  If Jesus had not been obedient to The Plan, we would all be doomed for eternity.  If the 2012 Summer Olympic medal winners had not put in thousands of hours of preparation and practice, they would not have reaped the rewards.  If I don't alter my diet by lowering my sugar intake, and then accept chemotherapy treatments to kill off any possible remaining cancer cells, I will lose the battle.   Although my desire is to experience neither of these unpleasantries; nevertheless, I choose to win back my life!  Since there are goals yet to be accomplished,  I choose to be strong with God's help and "do the right thing," in spite of the temporary sacrifices of hair, appetite, energy and only God knows what else will be temporarily gone.  

Most importantly, I choose to praise my Creator throughout these sacrifices because I know that they are small by comparison.  Every morning I will awaken with this gentle, breath-synchronized (vinyasa) flow that acknowledges the "nevertheless" that was done for me almost two thousand years ago.   Try awakening your body, mind and spirit every morning with this gentle "Praise Vinyasa Flow"  (and it's safe for prenatal students!)

• Physically---As your feet touch the floor, position your body alongside of the bed with both feet firmly grounded and aligned parallel to the bed with the inner ankles, knees and thighs pressing together, and arms resting at the sides.  Begin by taking a deep and full breath of energy (called prana) through the nose only, allowing the chest to expand three-dimensionally as the arms sweep out to the sides and then join above the head in prayer position (called anjali mudra).  Look up to acknowledge the gift of life that comes with each breath.  Then, during a long and thorough exhalation,  lower both hands  to rest at the heart center as the chin lowers to the lifted chest in humble acceptance of God's gifts and  challenges.  On the second inhalation, begin the gentle  "Praise Vinyasa Flow"  by inhaling both hands straight up above the head as the gaze follows (urdhava drishti).  Pause briefly in "Upward Salute" (Urdhva Hastasana) before exhaling the arms down and out to the sides in a swan-dive Forward Fold (Uttanasana) with a chest expansion by bringing both arms behind the back and interlacing the fingers with the heels of the hands firmly touching.  Here the gaze shifts to the navel or nabi chakra as the knuckles pull gently up and over the back of the body.  With straight arms and the fingers firmly interlaced, begin the third inhalation by drawing the knuckles and the gaze upward, along with the pelvic floor and abdominal muscles (called bandhas) as the torso and the gaze roll upward.  The final exhalation begins with an upward gaze  as the knuckles now gently pull down toward the back of the thighs, drawing the shoulders down and away from the ears into a gently backbend with the tail bone pressing down and forward and the front of the hip bones lifting in a posterior tilt of the pelvic basin.  
• Then the "Praise Vinyasa Flow" begins all over again as the arms sweep out to the sides and up into  the second "Upward Salute" (Urdhva Hastasana) with an  upward gaze (urdhva drishti).  Repeat the swan-dive Forward Fold (Uttanasana) with a chest expansion, then inhaling the knuckles upward and down the back into a gentle backbend. Repeat this breath-synchronized flow for 3-5 repetitions before continuing into a full "Salutation to the Son" (Surya Namaskara A) as described in the three blogs beginning on April 27, 2009.  Finish your praise time in the restorative "Corpse Pose" (Savasana)
   for a minimum of five minutes.
• Mentally---Throughout this "Praise Vinyasa Flow" focus the attention on rhythmic, deep and smooth "chest breathing" as the chest opens three-dimensionally to accept the gift of life and energy from above.
• Spiritually---Since this is called a "Praise Flow" it's vital that the heart and mind be in praise mode.  To accomplish this, it will help to prepare your heart and mind by reading  any of the Psalms, especially the very short but succinct Psalm 150 that closes with: "Let every thing that hath breath praise the Lord.  Praise ye the Lord."   (Psalm 150: 6, KJV)

Nevertheless, I will praise my God throughout the six hours a day of "chemo cocktails...."

     Namaste, plf

"Encircle Your Dreams"

Each one of us has the potential to become only one "circle prayer" away from a miracle or a dream fulfilled.  The only conditions are that we must invite God to intervene in a situation that would be an impossibility to achieve without His help, and it  must glorify God.

These bold circle prayers are based on a collection of stories from the Talmud and Midrash, The Book of Legends, that contain teachings that were passed down through the generations by Jewish rabbis.  One legend tells of Honi the circle maker, who during the first century BC, gained fame for his ability to pray for rain when he took his six-foot staff and drew a circle like a compass around himself, dropped to his knees, raised his hands toward heaven and began to pray for rain.  When it finally did begin to rain it saved the generation before Jesus from one of the worst draughts in the history of Israel.  

Prayers can be like prophesies that predict what you will become in this life.   Therefore, I encourage each of you to pray big and bold prayers that demonstrate to God that you live in total dependence upon His grace and mercy for all of the circumstances beyond your control.  Each morning when you awaken, schedule time to draw a symbolic circle around yourself and your loved ones as you drop onto your knees to pray in "Child's Pose" or Balasana.  Continue these bold "circle prayers" daily throughout your time of yoking with the Lord as you practice this week's  "Extended Side Angle Flow" called Utthita Parsvakonasana.  Then watch how God honors these specific prayers throughout your lifetime and beyond. 

• Physically---First thing---before food and chores---in the morning lower slowly onto your knees to let God know that the most important priority in your life is your personal relationship with Him as you seek time in His Word (The Holy Bible) and communion with Him in His peaceful presence.  Then, with the palms of your hands resting on the arches of your feet, begin to circumscribe a circle with your fingers around your body as you breathe in the healing breath of God.   At the top of that first deep inhalation, bring the palms together in prayer position (anjali mudra) above the head, and then exhale to release all tension in the neck, upper back and shoulders.  Remain here in "Extended Child's Pose" for 5-6 deep and smooth, victorious (ujjayi) breaths as you continue with your specific "circle prayer."   
• On an inhalation open  the forearms to shoulder width and slowly swoop forward to raise the torso slightly onto both hands and knees as you release a long exhalation in a "Cat Spinal Flexion", drawing the pelvic floor and abdominals up and inward toward the spine.  From here you may choose to continue to warm the muscles along the spine for several breaths of "Cat and Cow" stretches (chakravakasana) before moving into "Extended Side Angle."
• On the next inhalation draw the pelvic floor and abdominal muscles (the "locks" or bandhas) in and upward as the right foot moves just outside of the right hand with the right knee remaining at a right angle to the floor.  During the long exhalation with the locks engaged for core support, lift the left knee and rotate the left leg externally (away from center) and ground the left foot with the toes turned out about 15-20 degrees, pressing evenly into both feet.  To begin the "Extended Side Angle Flow" called Utthita Parsvakonasana,  inhale as the left arm releases from the floor backward toward the left foot, and circumscribe a circle upward until the left arm is extended above the left shoulder and then beyond.  You may choose to hold "Extended Side Angle Pose" for 3-5 slow and rhythmic breaths before you begin the breath-synchronized (vinyasa) flow by inhaling slowly on the up-swing, and then exhaling slowly on the down-swing as the arm circumscribes a vertical circle around your body.  (Your circle is now two-dimensional.) Always end your practice with at least five minutes in "Corpse Pose" or Savasana.
• Mentally---Focus your attention on the significance of each circle as you draw a circle around the circumstances in your life that are totally beyond your control.  Stay attentive to the smooth rhythm and movement of the breath (prana) as it moves through your body.
• Spiritually---In a "circle prayer" begin to claim God's love and concern for your future circumstances throughout your yoking experience as you claim specific Scriptural passages that pertain to your situation and/or dreams.  Remember as you pray and circumscribe your circle that God put those dreams into your heart and mind IF they will glorify Him by being accomplished with His help!  Now your "circle prayer" is three-dimensional, and you are practicing 3-D yoga.  (Please read the February 9, 2010 blog entitled "3-D Yoga.")  Remind yourself of this promise:

"Ah Lord God!  Behold, Thou hast made the heaven and the earth by Thy great power and stretched out arm, and there is nothing too hard for Thee."            (Jeremiah 32: 19, KJV)

  

"The Big Reveal"

It's been said that your checkbook reveals your priorities, and it certainly does to some extent; but it's your daily schedule that is the really big reveal!  In the spring of 2001 when I inserted a Christian yoga practice into my daily agenda, it was the very first thing I did when I awakened.  I literally rolled out of bed and onto my knees to begin my day in prayer and meditation that lasted for a significant amount of time alone with the Lord each morning---well over an hour---so changing positions was a necessity in order to avoid physical cramping!   During this treasured time I physically relaxed and worked out sleep kinks, my mind slowly awakened to clarity, and spiritually I came to know my Lord and Savior more intimately as I remained still in His presence.  I was "abiding in [Him], ...as a branch abides in the vine..."  and yoga was the grafting tool that kept my busy mind from wandering.

In time, as situations with my mother and my husband became more demanding, slowly---and almost imperceptibly---over a period of ten years, I began to shorten my quiet time alone with the Lord.   A few bad habits crept into my schedule---such as consuming too many sweet desserts, falling asleep on the couch, awakening later and later each morning, watering the outdoor potted plants before the heat of the day (and before my time with the Lord!), playing with grandchildren, etc.  Eventually, the words in my prayers became more rote and repetitive, and I was becoming distracted during the changing of postures.  The "abiding time" fluttered out the window like an elusive butterfly, along with my health. 

Only God knows exactly when the cancerous tumor began to grow in my lower abdomen.  Finally, I could not deny its cantaloupe-size existence during yoga postures that settled all of my body weight on the abdomen.  Postures such as "Bow Pose or Dhanurasana (described in the September 21, 2009 blog) and Cobra Pose or Bhujangasana" (described in the October 25, 2010 blog) were not only revealing, but extremely uncomfortable!  Yes, yoga is a journey of discovery---a big reveal!

I believe that God allows adversity into our lives to stimulate change, and that's exactly what it did for me!  My recent re-awakening now has me back on track, putting my relationship with God first every morning utilizing my yoga practice with an emphasis on the spiritual and not the physical asanas.  With the help and awareness of the Holy Spirit, I'm now avoiding all the  temptations that drew me away from seeking God's kingdom first.  Greg Laurie expressed it so succinctly in his daily devotional, Every Day with Jesus, that I'm now reading while in "Hero Pose" or Virasana (described in the May 27, 2009 blog) and occasional other seated postures.  He reminds us that we cannot truly pray, "Thy kingdom come" until we first pray, "My kingdom go."    Our daily routine and agenda does reveal what is most important to us. 

My prayer for each one of my readers and "followers" is to learn from "the big reveal" of my slow decline.  Make time in your schedule first thing every morning to yoke with your God by reading His wise Words in The Holy Bible, and then pray and meditate on that wisdom from above.  Nurture the most important relationship you'll ever have!  As the apostle Luke put it:

"But rather seek ye the kingdom of God, and all these things shall be added to you."   

(Luke 12:31, KJV)                                               Namaste, plf  (I'm back after a month of healing.)

"The Fear Factor"

Who has never experienced either fear or failure?  Not one of us is immune to the fear factor as a very human, and often a valuable emotion.  Even competitive entrepreneurs experience an average of 3.8 failures before they finally experience a success, according to a recent study of MBA graduates from the Tulane University School of Business.   The difference may be that the  fear or the failure doesn't cause strong people to give up or stop trying for fear of more failure.  Two years in a row one of my daughter's dearest friends failed to make the cheer leading squad in high school, but she did not give up and finally made it in her senior year.  She refused to allow the fear of failure to block her from achieving the joy of success!
All yoga practitioners experience some degree of "the fear factor" in relation to challenging postures (asanas) that we may dread because of our fear of failure, or even fear of pain and injury.  Occasionally that may mean we flop onto our bellies or bums during practice, or possibly fall out of an inversion into embarrassment, or worse---into an injury. 
Conscientious students must learn the safest way to prepare for postures, and how to enter safely into and out of poses under the guidance of a qualified and experienced  yoga instructor.   Once we know what to do physically, we then need to claim more of that mental and spiritual confidence promised to us in Paul's second letter to his friend Timothy:  "For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind."   (II Timothy 1:7, KJV)  This week let's try to enjoy the ride as we face our fears of being upside down in the position called "Peacock Pose Variation" or Pincha Mayurasana.  All inversions are considered unsafe and are contraindications for prenatal students.

• Physically---To prepare a solid foundation for this week's challenging posture,  "Peacock Pose Variation" or Pincha Mayurasana. be sure to warm the physical body with several rounds of "Salutations to the Son" and spend at least five long and slow, three-dimensional ujjayi breaths in "Dolphin Pose"  before transitioning slowly into a "One-Legged Headstand.  (This preparation is described in detail in the December 21, 2009 blog. )
• With the forearms grounded firmly on the floor and the elbows aligned directly under the shoulders, rotate the upper arms externally (away from center) as the forearms slowly slide open into sphinx position---hands palms down and fingers spread wide like a starfish.  While gazing at the thumbs (angusta ma dyai drishti) slowly walk the feet toward the elbows as close as possible without allowing the elbows to swing open or the hands to come together.  Rest in this preparatory stage for at least five smooth and rhythmic breaths with the head lifted high and a breathing pattern that moves equally and smoothly throughout the body. [Note: the tighter the forearms and shoulder joints are the more the hands will want to come together and the further away the feet will be from the elbows. Using a block between the hands may help to keep the wrists grounded shoulder width apart and pressing down into the inner wrists .]  
• Now change the gaze to "Third Eye" or naitrayoh ma dyai. With each inhalation stretch the neck to lift the head up as high as possible, and stretch the chest up vertically as the shoulder blades separate and rotate upward.  After 3-5 smooth and rhythmic breaths throughout the body, draw the pelvic floor and abdominal muscles  (the bandhas)  upward for core support, and then slowly exhale as the right knee bends and the left leg stretches upward to extend above the head into  "Peacock Pose Variation" or Pincha Mayurasana.   Use the gymnastic "stag leap" split of the legs to find balance over the forearms as the toes of the extended leg stretch up and away from the hips.  With each exhalation firmly ground the wrists down into the floor as the upper arms roll away from center and the chest extends upward.    To come out of this position safely, lower both knees gently to the floor on a long exhalation and drop the hips back toward the heels into "Extended Child's Pose" (described in the January 10, 2009 blog.)  Rest here for 8-10 smooth breaths before attempting this variation of a very challenging pose with the opposite leg extended straight.  Always rest in "Corpse Pose" for at least five minutes at the conclusion of every yoga practice.
• Mentally---At first, this advanced forearm balance may seem a bit scary with the breathing becoming erratic, so only stay in the position for 2-3 breaths on each side.  The quality of each breath serves as a barometer to provide the mind with valuable information as to whether we should continue to remain in a position, or slowly release to the floor in "Child's Pose" for a longer, slower and deeper-than-usual "centering breath" that will calm the nerves and improve the quality of each breath.  Pay close attention to the quality of each breath and only proceed when the breathing tells you that you're ready.
• Spiritually---As I practice challenging yoga postures I've found that I gain confidence by repeating the scripture verses quoted above, along with my favorite verses:

"There is no fear in love; but perfect love casteth our fear; because fear hath torment.  He that feareth is not made perfect in love.  We love Him because He first loved us."           

(I John 4:18-19, KJV)

"Enjoy the Ride!"

Think of the sheer joy that some children experience while on a ride in an amusement park. We  (and by that I mean "they") don't want it to end.  When the ride slows to a halt and we're asked to exit, we usually hear cries of "Again! Again!"  Only when fear is the controlling factor do we look forward to end of the ride (the destination) rather than delighting in the exhilaration of the actual experience (the journey) during the ride.    

The "ride" doesn't have to be scary, but clearly depends on the level of excitement and/or challenge that one is seeking.  The same is true for a yoga class or even private practice experience.  Always set your intention before beginning your yoga practice.  If the intent is to build greater physical strength and/or flexibility, then focus on a specific area of weakness and/or tension, and decide to practice a sequence of physical postures that build and benefit that specific area.  If you desire greater mental clarity and awareness, set the intent to stay fully present with each and every breath for the entire duration of the practice.  

If you're like me and choose to use yoga as a tool to build a stronger and closer connection to your Creator, then it's imperative to spend an extended amount of quality time alone and undisturbed by outward distractions.  Set your intent to enjoy the complete ride---the whole experience---during each breath that will prayerfully lead to restoration of your body, mind and spirit.  Don't allow your mind to wander to any type of conclusion or destination.  Be in the moment!  This will be especially important as you practice this week's "King Pigeon Pose" Variation II or Eka Pada Rajakapotasana II in Sanskrit.  Because these postures create too much tension across the chest and abdomen they are not safe for prenatal students.

• Physically---After beginning your practice in "Child's Pose" for prayer, build some body heat and increase the circulation with the breath-synchronized flow (vinyasa) called "Salutations to the Son" or Surya Namaskara A as described in the series of three blogs from April 27 through May 11, 2009.  Then sit in "Hero Pose" or Virasana (May 27, 2009 blog) for at least five deep and smooth victorious (ujjayi) breaths in order to allow the quadricep muscles across the top of the thighs to relax and expand.  Some students may be able to move into the more challenging positions, "Lying Down Hero" or Supta Virasana (June 1, 2009) and then "Couch Pose" Paryankasana (June 8, 2009).
• From "Hero Pose" inhale slowly and lean onto the left shin as the internal root locks are drawn in and up toward the spine to support the core (See the May 11, 2010 blog).  During the long and thorough exhalation, press the hands into the floor to help support the torso as the right leg is lifted forward to place the right foot flat on the floor at the base of the right sit bone (ischium).  Take 3-5 smooth and rhythmic breaths in this transitional phase to release the right foot firmly into the floor and extend the right knee forward beyond the toes before exhaling the left leg straight back and resting it passively on the floor.  With the hands pressing into blocks or the floor on each side of the hips inhale to actively extend the left toes back away from the hips and remain rooted and grounded here for 3-5 smooth breaths as the front thigh lowers forward eventually becoming parallel to the floor.  
• Inhale to bend the back left knee, bringing the shin perpendicular to the floor, and then exhale as the right arm reaches back toward the left foot.  If the hand is unable to hold the back foot firmly, attach a canvas belt or strap to the foot and slowly draw the right hand toward the foot.  Respect the limitations of the physical body and do not move beyond your personal "edge" into pain or injury, but be satisfied with your best version of this challenging back-bending position called  "King Pigeon Pose" Variation II or Eka Pada Rajakapotasana II.  After reversing sides to open the right hip and quads, be sure to release into five or more minutes of a heart-opening version of "Corpse Pose" Savanasana as described in the February 14, 2011 blog.
• Mentally---Because both the abdomen and chest are fully extended in this one-sided (unilateral) backbend the breathing will be challenging.  Practice maintaining a slow and steady pace for at least a minute or more (6-10 breaths depending upon the rate).  Focus the attention on "chest breathing" rather than "belly breathing as you allow the rib cage to expand three-dimensionally with each ujjayi breath.  
• Spiritually--- Pay close attention to "the ride" (the experience) as you bow your knee and enjoy the opening and releasing in the thghs, hips, chest and shoulders.  Be present and grateful in each phase as the physical body builds toward this physically challenging backbend.  If possible, look upward and then inward for a "Third-Eye" drishti as your roots grow deep, grounded in the love of Christ.

"For this cause I bow my knees unto the Father of our Lord Jesus Christ, ...that He would grant you, according to the riches of His glory, to be strengthened with might by His Spirit in the inner man; That Christ may dwell in your hearts by faith; that ye, being rooted and grounded in love, May be able to comprehend with all saints what is the breadth, and length, and depth, and height; And to know the love of Christ, which passeth knowledge, that ye might be filled with all the fullness of God."       (Ephesians 3:14-19, KJV) 

"Building On the Past"

Memories can be powerful teachers.  Since we cannot erase the past, we might as well build upon it.  Our freedom in the United States of America is based upon the sacrifices of unselfish men and women who dedicated their lives to build and preserve this freedom.  And so we remember them today, Memorial Day, and hopefully throughout the year.

History has much to teach those who listen.  Even painful memories can become positive building blocks for the future when we learn from the mistakes of others, or even  those that we ourselves have committed.  However, it's essential to be open and honest by facing up to and owning the reality of those issues in order to prevent the negative memories from developing into chronic behavioral habits.  A strong building block foundation necessitates early pattern recognition and change.

When we continue in a customary action, good or bad, eventually we grow in bondage to that pattern.  Sadly, patterns of behavior become more difficult to break free from the longer they continue.  It's been said that it only takes three weeks of repeating a routine for it to become a habit, and then eventually developing into an obsession or fixation.  

Occasionally past habits form strong, positive foundations for the future.  For example, think of your yoga practice as a building block that laid the foundation for the future in the form of a stronger, healthier, more connected-to-God, relaxed and mindful you.  If you've been practicing last week's sequence of postures, your open hips and shoulders are physically ready to build on that past by transitioning into this week's more challenging Ardha Chandra Chapasana.   This posture can be safe for prenatal students who have built upon a past practice and are willing to use blocks and straps as props for a less demanding variation of the pose.

• Physically---After praying on your knees in "Child's Pose" and thanking God for those who laid a foundation of freedom before you, be sure to practice the unilateral (one side at a time) hip and shoulder-opening sequence from a bound variation of "Warrior II Pose"  leading to the bound variation of "Half Moon Pose," as described in last week's blog in order to build upon those postures (asanas).
• Remain standing firm in the bound variation of "Half Moon Pose" long enough to experience the opening of the top shoulder and hip  (at least 3-5 slow and smooth ujjayi breaths) in order for the physical body to be prepared for this week's more challenging  Ardha Chandra Chapasana.   When your body feels ready, with the right foot firmly grounded on the floor and the right hand grounded onto a block or the floor, inhale while releasing the bound left hand from the top of the right thigh and stretch upward, extending through the inhalation as the shoulder blades release down and in toward the spine.  Then on an exhalation, bend the left knee to bring the left foot closer to the left hip, or the thigh if you're not ready to catch the foot.  Another option is to use a prop and with a long and thorough exhalation attach the loop of a strap or canvas belt around the ball of the left foot.   If it's possible, without strain or causing  the back left hamstring muscles to cramp, then reach and catch the top of the left foot with your left hand,   If these muscles cramp, release and straighten the leg immediately and take several more slow and rhythmic breaths before attempting to reach the foot again.  On an inhalation draw the pelvic floor and abdominal muscles up and inward to "lock" the core support as the left knee lifts upward and the gaze rolls over the top left shoulder.  Never attempt perfection in a pose by forcing the body into a position that it's not ready to achieve, but rather do your best and safest version of Ardha Chandra Chapasana by using a strap to extend the top knee upward as the psoas muscles soften and expand with each breath as the chest and heart open upward.  Remain here for 5-6 slow and deep breaths before exhaling the left foot back into a lunge and reversing to open the right hip and shoulder in  Ardha Chandra Chapasana .  Always schedule time to rest and restore in Savasana or "Corpse Pose" for at least five minutes before completing your yoga practice.     
• Mentally---The mind remains present and undistracted in each breath as the inhalations lead to greater opening through the chest, hips and back.   During "Corpse Pose"  the mind then reverts back to its foundation of unity and connection with God.
• Spiritually---The more you experience safety and security in the base foot and hand---even if it's aided by the gentle support of a sturdy chair or bed---the greater your appreciation for building from the bottom upward---from the past to the future.  The same is true for your beliefs and behavior regarding God.  As you practice stability in the position called Ardha Chandra Chapasana that is based upon your past practices, remember what Christ said about hearing and doing His sayings:

"Whosoever cometh to me and heareth my sayings and doeth them, I will shew you to whom  he is like.  He is like a man which built a house, and digged deep, and laid the foundation on a rock; and when the flood arose, the stream beat vehemently upon that house, and could not shake it; for it was founded upon a rock."      (Luke 6:47-48, KJV)

"Channeling Joy"

After twelve grueling hours in surgery and eight days of recovery in the hospital, my cherished husband of 43 years is finally home again!  Joy comes a bit easier now than it did about two weeks ago.  During that emotional journey my mind was consumed with his traumatic circumstances, and the significance of this blog seemed to pale by comparison.   I stopped writing.   Yet I didn't stop experiencing the power of yoking with God every morning in prayer and  the healing that is encouraged by restorative yoga postures.  As I drew strength and healing from  God I discovered a deeper connection to the most joyful being in the universe!   I practiced the discipline of celebration by focusing on what a true gift our life is when we decide to be grateful for all of His good and beautiful creations---and they are everywhere!

Our human joy is almost always experienced "in spite of" something. If we wait to celebrate life  only when it's perfect we may die waiting.  Therefore, we learn to discipline ourselves by putting bitterness and resentment aside and with a defiant nevertheless, we choose to channel His joy!  Make a "joy appointment" with God every morning before you head out the door and don't allow those other destructive emotions to shape your day.  Decide not to be a victim of circumstance. This week's position, "Half Moon Pose" or Ardha Chandrasana Variation, is a fun way to practice the joy of joining with a happy God who created "every good and perfect gift."

• Physically---A joyful way to start the day is to slide slowly out of bed and plant your feet together firmly on the floor, remaining bedside to use it as a prop or support for this week's posture.  Then take a deep, three-dimensional breath as your arms sweep out to the sides and continue in an "Upward Salute" to acknowledge and thank God for the new day.  As the long and slow exhalation begins with a sigh, thank Jesus for redeeming you as your arms lower into a cross, and finally bring your hands to heart center in the prayer gesture (called anjali  mudra) to acknowledge the gift of the Holy Spirit that you carry with you throughout the day. On the second inhalation the breath-synchronized movements can continue into "Salutations to the Son" to warm the muscles and joints, or any other sequence of postures (asanas) familiar enough to practice.
• Finish in the open hip and heart "Warrior II Pose" described in the January 25, 2010 blog with the back of the body close to the bed (or along a wall or sturdy chair) for support.  With the right leg forward exhale the left hand so that the thumb points downward and then lower the hand to reach for the top of the front right thigh by rotating the left shoulder externally (away from center).  Remain in this "Warrior II Pose" variation for 3-5 slow and smooth, victorious breaths (ujjayi) before inhaling to engage the pelvic floor and abdominal muscles (the bandhas) that will support the next transition into  "Half Moon Pose" or Ardha Chandrasana Variation.    With a long and slow exhalation, push slowly off of the back left foot as the right hand lowers to a block or the floor about 18 inches in front of the right foot.  Inhale to straighten the front right leg as the gaze rolls heavenward, up and over the left shoulder in urdhva drishti. Remain in this week's joyful posture for 3-5 smooth and rhythmic breaths, using the inhalations to actively hug muscles to bones with straight and extended legs. Lift and extend through the ball of the back foot with the toes spreading wide, and ground down into all four corners of the standing foot, especially along the outer ankle, to create an open and extended spine.   On an exhalation release the back leg into a standing straddle split called Pasarita Padottanasana (April 18, 2011 blog), and then reverse to face the left leg in "Warrior II" on the left side in order to experience this week's pose on the left side.  Always finish your physical practice with at least five minutes in the stillness of restorative "Corpse Pose" (January 24, 2009 blog).
• Mentally---With each deep and expansive breath focus the attention on opening the shoulders, heart and hips while grounding down in a firm foundation on the front foot.  Remain mentally present in each breath as you gaze upward in the direction of the source of all life.  Rest the tip of the tongue lightly on the upper palate and note the small smile that creeps into the corners of your mouth.  Channel the joy.
• Spiritually---Experience the joy and a sense of spiritual exhilaration as your heart opens physically and spiritually to appreciate each deep breath.  Channel your Creator's joy in you!  Rejoice while repeating the mantra, "This is the day that the Lord has made; I will rejoice and be glad in it."

"For all the gods of the people are idols; but the Lord made the heavens.  Glory and honor are in His presence; strength and gladness are in His place."     

(I Chronicles 16: 26-27, KJV)